Strength:

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1

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Rx WOD:

18-15-12-9-6-3

Box Jumps 24/20”

Toes to Bar

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Scale 1:

Box Jumps 20/10”

Knees to Ellbow

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Scale 2:

Box Step Ups

Explosive Sit Ups

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Coaches Note:

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Plyometrics:

Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.

Squat Jump: Start from a lower position (max. 90 degree knee angle), land and pause 1 second. Without resetting jump again. If you need to reset, go back to Pogo Jumps until your landing becomes good enough to do the next jump without resetting. If its your first time doing Squat Jumps, do them with your hands behind your head.

Wall Push Ups: Make sure you push back immediately on contact with the wall…its plyometrics…contact time should be less than 0.1 sec (or at least you should be working on that)

Knee Tuck Jump: make sure you open the hip up all the way before pulling your knees up. Start with Single Jumps and progress to multiple Jumps with 1 sec pause in between

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WOD:

Those are lots of Box Jumps, so step down and think about scaling to a lower box.